supercompensation

This is the last week before we move into a new phase so make sure you follow your plan and let your mileage (and cross-training) lower so that we have a good consolidation week.  If you need some scientific rationale to take an easier week, just google "supercompensation" :)

You should have received emails from our compliance office and the Athletic Training room with instructions on how to fill out and submit forms that are needed before you can start practice.  These forms should be completed and submitted by the end of this week.  IF YOU HAVE ANY QUESTIONS ABOUT THESE FORMS, CONTACT US!

Workouts for this week:

Tue: 8-10 x 1' @ either 6k or 8k goal pace with 4' easy recovery*
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%

*make sure you are taking the full recovery and running EASY during the recovery; you can follow the structure of the above workouts, OR you can free fartlek them by just running up to one minute efforts at goal race pace followed by sufficient easy recoveries for forty minutes or more, OR you can run a hill fartlek if you have a hilly route, just run strong up the hill and again make sure you have plenty of easy recovery between.

Things to note (repeated from last week):

The rosters on our website will be updated soon, check to make sure your info is correct.  

*FRESHMEN: those attending one of the last two FASET sessions will move into your school year housing assignment early when you arrive for orientation.  Other freshmen should move in on the Wednesday, August 16th, and will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.

*UPPERCLASSMEN: should move in on Thursday, August 17th, and those in housing will incur early move-in charges from housing that will show up on your bursar's account, along with a credit from the Athletic Association to cover those charges.

*more info will be send regarding our first team meeting, our compliance meeting, and physicals.

First official practice will be 6:00 AM on Tuesday, August 22nd...P45417!